Strength

Alternating Band Bench Press

Boost upper body strength with the Alternating Band Bench Press. This strength exercise targets the chest, shoulders, and arms, using resistance bands and weights for added challenge. It enhances balance and reduces muscle imbalance by equally working both body sides.
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Alternating Band Bench Press instructions
Step-by-step instructions
1
Position a resistance band under your back, holding one end in each hand.
2
Lie back onto a flat bench, positioning your hands at the outer edges of the chest.
3
Press one hand upwards, extending your arm fully.
4
Lower your hand back down in a controlled manner while simultaneously pressing your other hand upwards.
5
Continue this alternating motion, repeating for the desired number of reps.
Position a resistance band under your back, holding one end in each hand.
Lie back onto a flat bench, positioning your hands at the outer edges of the chest.
Press one hand upwards, extending your arm fully.
Lower your hand back down in a controlled manner while simultaneously pressing your other hand upwards.
Continue this alternating motion, repeating for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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